MCQs Flashcards
An athlete performing box jumps to improve power is an example of which type of training specificity?
A metabolic specificity
B mechanical specificity
C none of these
D neuromuscular specificity
D neuromuscular specificity
when an athlete is asked to perform resistance training with 60% of their one-repetition maximum at a moderate tempo, what is the most appropriate number of repetitions to complete?
A 8
B 10
C 14
D 20
C 14
during the pushing and pulling dynamic postural assessment, which of the following kinetic checkpoint are not a point of emphasis?
A shoulder complex
B lumbopelvic hip complex
C ankle and foot complex
D head
C ankle and foot complex
Dave has very tight latissimus dorsi muscles, which of the following exercises is most contraindicated for him?
A snatch pull
B snatch deadlift
C snatch
D power clean
C snatch
which of the following phases of the snatch exercise is not aided by performing the snatch deadlift?
A Top pull
B shift
C first pull
D starting position
A Top pull
how many foot contacts are performed in each agility ladder box during the Ali shuffle drill?
A 1
B 2
C 3
D 4
B 2
which of the following exercises is the most appropriate for improving stabilization of the glenohumeral joint?
A floor push-up
B feet on ball push-up
C ball dumbbell chest press
D hands-on ball push-up
D hands-on ball push-up
measurement of power development in any plane of motion can occur by using which of the following sports performance tests?
A rotational medicine ball throw
B horizontal jumps
C shark skills test
D vertical jumps
B horizontal jumps
which of the following movements is not involved in the lower extremity functional test LEFT?
A Carioca
B lateral skips
C side shuffle
D backpedal
B lateral skips
which movement that occurs during the T-test makes it less specific to basketball than performing the pro-lane agility drill?
A Carioca
B sprint
C side shuffle
D backpedal
A Carioca
Trevor wants to begin supplementing with creatine to enhance improvements with his resistance training. Which of the following recommendations would be the most effective for the initial period of creatine supplementation?
A 10 g per day for four days
B 5 g per day for seven days
C 20 g per day for five days
D 20 g per day for three days
C 20 g per day for five days
Jill is a Vegan athlete, supplementation of which of the following vitamins may be beneficial for her?
A vitamin C
B vitamin K
C vitamin B12
D vitamin B6
C vitamin B12
if a sports performance professional assigns an athlete a resistance training program was sets of 10 repetitions with an intensity of 75% of 1RM, what adaptation will this elect?
A strength endurance
B Power
C maximal strength
D hypertrophy
D hypertrophy
A female athlete is complaining of constant fatigue and dizziness and is always battling a cough or flu. A deficiency of which of the following minerals is most likely with this athlete?
A selenium
B Iron
C vitamin A
D calcium
B Iron
an athlete gets set during the snatch exercise and has a poor kyphotic posture of the torso. Which action should the scapula perform in order to improve this starting position?
A elevate
B protract
C depress
D retract
D retract
Roger is in the first phase of his cardiorespiratory performance training program, how often will he be performing interval training?
A twice per week
B once per week
C three times per week
D never
B once per week
an athlete doesn’t require maximum flexibility in which muscle group in order to perform the deep catch position of the Olympic lifts?
A hip flexors
B plantar flexors
C knee flexors
D Wrist flexors
A hip flexors
Nancy wants to gain some muscle mass but is concerned about increasing it too fast. what post resistance exercise protein intake can be given as a minimum?
A 4 g
B 6 g
C 8 g
D 10 g
B 6 g
A sports performance coach is designing sports performance testing for cross country running athletes. Which of the following tests is the least appropriate to use with this athlete?
A medical history
B 1 mile run
C 3 to 5 repetition bench press
D overhead squat test
C 3 to 5 repetition bench press
Darren is performing a dumbbell snatch. In the starting position, where should he place the dumbbell?
A) on the side of the leg in front of the shoulders
B) between the legs in front of the shoulders
C) between the legs under the shoulders
D) on the side of the leg below the shoulders
C) between the legs under the shoulders
Gary has just begun to train for hypertrophy after progressing from a stabilization endurance phase; how long is it expected to take for him to adapt to this new training stimulus?
A) six weeks
B) two weeks
C) 10 weeks
D) 4 weeks
D) 4 weeks
measuring athletes resting heart rate blood pressure and body composition would provide which information about the athlete’s status?
A) strength
B) cardiorespiratory fitness
C) movement abilities
D) overall health
D) overall health
which of the following is not contained within each functional unit of muscle?
A) actin
B) fasciculus
C) troponin
D) myosin
B) fasciculus
the tensor fascia Latae accelerates movement in which of the following plans of motion?
- Sagittal
- frontal
- transverse
All of them
Dan has an issue with overstriding. Which drill should be prescribed to help alleviate this issue?
A) superman
B) weighted arm swings
C) Resisted sprints
D) cycling B skips
D) cycling B skips
which type of muscular contraction Will decrease in the amount of tension development as the velocity of the contraction increases?
A) isokinetic contraction
B) concentric contraction
C) eccentric contraction
D) isometric contraction
B) concentric contraction
what is the recommended schedule and carbohydrates amount for glycogen super-compensation to occur?
A) three days at 10 g/kg/d followed by three days at 5 g/kg/d
B) six days at 10 g/kg/d
C) 5 days at 5 g/kg/d followed by one day at 10 g/kg/d
D) five days at 5 g/kg/d followed by one day at 10 g/kg/d
E) three days at 5 G/KG/D followed by three days at 10 g/kg/d
E) three days at 5 G/KG/D followed by three days at 10 g/kg/d
which of the following during the landing out of the scoring system assessment would not be considered a landing error?
A) flexing the knee less than 45° during the landing
B) failing to maintain vertical trunk in the frontal plane
C) not changing stance width during the landing
D) A lack of ankle plantar flexion at contact.
C) not changing stance width during the landing
which of the following acute training variables has an effect on the number of sets that are utilized?
A) number of exercises
B) training intensity
C) all of these
D) repetitions
C) all of these
in which position are cobra and superman core stabilization exercises performed?
A) side
B) standing
C) supine
D) prone
D) prone
during a transverse plan lunge to balance to overhead press, what position are the hands in?
A) Supinated
B) neutral
C) pronated
D) all of these
D) all of these
during a training session, an athlete performs a biceps curl with a very lightweight if a muscle fiber in the biceps brachii muscle contracts how many sarcomeres will be involved in contraction?
A) most of them
B) some of them
C) all of them
D) approximately half of them
C) all of them
during a shark skill test pattern that took 10 seconds to complete an athlete’s hands came off their hip twice the foot went into the wrong square ones and their foot turned diagonally five times what is this athlete’s final total time?
A) 10.8 seconds
B) 10.3 seconds
C) 14 seconds
D) 11.5 seconds
B) 10.3 seconds
Jack is a football athletes unsure of how much carbohydrate he should be consuming. As a sports performance professional what guideline can be provided to this athlete to optimize athletic performance?
A) 5 to 7 g/kg/day
B) 7 to 10 g/kg/day
C) 11 or more g/kg/day
D) 4 to 5 g/kg/day
A) 5 to 7 g/kg/day
Diane is stretching Kim by moving her limp into a stretcher position before having her contract against the movement and then moving that limb into a further stretched position. What type of stretching are Diane and Kim performing?
A) active isolated stretching
B) dynamic stretching
C) neuromuscular stretching
D) static stretching
C) neuromuscular stretching
what sports performance test is the most appropriate for a sport like soccer in which repeated short bursts of activity are important?
A) 1 mile run
B) 7×30 M sprint test
C) 300 yard shuttle
D) 3/4 court Print
B) 7×30 M sprint test
Eli is a cross country runner who wants to improve his strength endurance in the weight room which of the following repetitions per exercise count should be performed to optimize this training objective?
A) 15
B) 30
C) 50
D) 80
C) 50
during which of the following stages of training with the number of SAQ technique drills be the least?
A) strength
B) power
C) stabilization
D) hypertrophy
B) power
which of the following pieces of sensory information is not needed to control movement?
A time of day
B texture of the surface
C limp orientation
D body position in space
A time of day
performance can be improved through plyometric training in which of the following ways?
Enhance muscle spindle activity
Enhanced Golgi tendon organs activity
increase number of actin-myosin cross-bridges
enhanced neuromuscular efficiency
decreased activity of the Golgi tendon organ
1, 4 & 5
which of the following is not a factor in obtaining an accurate resting heart rate measurement?
A) The athlete should be calm when measurement occurs
B) only the radial pulse can be used
C) the average of three readings should be used
D) readings should be taken at the same time preferably in the morning
B) only the radial pulse can be used
Marie is performing 12 repetitions at a 1/0/1 repetition tempo, Cary is performing 8 repetitions with a 2/0/2 for petition tempo and Larry is performing 4 repetitions with a 4/2/1 repetition tempo. Whose set will have the longest duration?
A Cary
B Mary
C they will have the same situation
D Larry
A) Cary
hypertrophy is a result of which of the following adaptations in the muscle tissue?
A) increased number of muscle fibers
B) increased myofibril proteins synthesis
C) increase number of motor units
D) splitting of myofibrils
B) increased myofibril proteins synthesis
when an athlete is learning a bracing technique for core stabilization. Which of the following muscles need to be contacted?
A biceps femoris
B latissimus dorsi
C transversus abdominis
D rectus abdominis
D) rectus abdominis
which of the following lower body strength exercises should be performed with minimal knee flexion?
A) barbell squat
B) leg press
C) Romanian deadlifts
D) sagittal plane lunge
C) Romanian deadlifts
where should an athlete training for the first time be instructed to place the barbell during a back squat?
A) Against the top to thoracic vertebrae
B) against the scapula
C) against the trapezius and shoulders
D) against the back of the neck
C) against the trapezius and shoulders
which joint support system is essential for transferring the force from the trunk into the ground during running activities?
A) anterior oblique subsystem
B) Lateral subsystem
C) deep longitudinal subsystem
D) posterior oblique subsystem
C) deep longitudinal subsystem
which of the following muscles is not involved with accelerating hip abduction?
A) biceps femoris
B) gracilis
C) pectineus
D) adductor longus
A) biceps femoris
which of the following resistance training prescriptions should include the shortest rest interval?
A)| 4 sets of 4 repetitions with 87% of 1 RM
b) 3 sets of 5 repetitions with 35% of 1RM
C) 5 sets of 2 repetitions with 95% of 1RM
D) 3 sets of 6 repetitions with 85% of 1 RM
D) 3 sets of 6 repetitions with 85% of 1 RM
which of the following movements occur in the frontal plane Oscars occur?
A dorsiflexion
B flexion
C Supination
D inversion
D) inversion
which joint movement involves the angle of the hip joint between the trunk and thigh increasing through the movement?
A flexion
B abduction
C adduction
D extension
D) extension
which function of fat doesn’t relate to the metabolism of the body?
A increases food volume
B decreases calorie density of food
C improves satiety
D enhances the taste and texture of foods
D) enhances taste and texture of foods
As an athlete progresses through a plyometric training program, which of the following should decrease in order to improve performance?
A) amortization time
B) None of these
C) jump high
D) speed of the exercise
A) amortization time
what view will the sport performance professional need to observe in order to determine if the feet flatten or rotate out during an overhead squat test?
A) anterior view
B) lateral view
C) posterior view
D) the any of these
A) anterior view
A coach wanting to progress an athlete through agility and the multi-directional speed exercises should choose exercises that emphasize qualities in which order?
A technique, speed, and reactive skills
B technique, reactive skills, and speed
C speed, technique, and reactive skills
D reactive skills, speed, and technique
A) technique, speed, and reactive skills
which plan of motion is the oblique throw power exercise performed in?
A coronal
B transverse
C frontal
D sagittal
B) transverse
during static stretching which is the first structure to be elongated to optimal length?
A tendon
B sarcomere
C fascia
D ligament
B) sarcomere
During a 5-10-5 test, what is the total distance an athlete will travel during one assessment?
A 15 yards
B 25 yards
C 20 yards
D 40 yards
C) 20 yards
which of the following statements best describes the recovery phase of the stride cycle?
A) The athlete’s leg swings from the hip while the foot clears the ground
B) the weight of the athlete is carried by the entire foot
C) The athlete’s foot is in contact with the ground
D) Neither foot is in contact with the ground
A) The athlete’s leg swings from the hip while the foot clears the ground
An athlete has completed a marathon in a very hot and humid environment consuming a significant amount of water during and after the race they are now disoriented and have a headache which condition are they most likely to have?
A hyponatremia
B heat stroke
C dehydration
D hypothermia
A) hyponatremia
Beth is training for power with the clean and jerk exercise which cue regarding the hands can be used during the transition between the two movements to aid the jerk?
A tight in the hands
B changed to a supinated grip
C widen the grip
D narrow the grip
C) widen the grip
for neuromuscular efficiency to occur, the agonist, antagonist, synergist, and stabilizing muscles must have what type of relationship?
A) interdependent
D) dependent
C) independent
D) Impartial
A) interdependent
when determining body composition in athletes which of the following factors can serve to decrease the accuracy of the measurement?
A large amount of fat mass
B sport played
C height
D Age
A) large amount of fat mass
A Sports performance professional has assigned a training program to an athlete that splits the body into a single body part for each of the five days of resistance training. Which of the following is most likely the training goal of this athlete?
A strength
B power
C muscle endurance
D hypertrophy
D) hypertrophy
which of the following is not a reason that females require a slightly higher fat intake in terms of percentage of calories than males?
A) females have higher intramuscular triglycerides stores than males
B) females utilize more fat and less carbohydrate than males during exercise
C) females have a greater breakdown of intramuscular triglycerides than males during submaximal exercise
D) females cannot exercise as intensely as males.
D) females cannot exercise as intensely as males.
which of the following muscles concentrically contracts to horizontally adduct and internally rotate the shoulder?
A biceps femoris
B medial deltoid
C Pectoralis major
D Pectoralis minor
C) Pectoralis major
which of the following exercises can be used to specifically increase quickness?
Partner mirror drill box drill resistant sprinting agility ball drill 1/3/5 wall drill
1 and 4
what is the estimated maximum heart rate of a 24 year old male basketball player?
A) 220 beats per minute
B) 196 bpm
C) 204 bpm
D) 176 bpm
B) 196 bpm
which of the following is not a function of protein in the body? A maintain fluid balance b sensitize enzymes and hormones C protects internal organs D provide energy
C) protects internal organs
which of the following can be done to improve the reliability of a blood pressure reading?
A use a digital measurement device
B uses a variety of cuff sizes
C perform on a dehydrated athlete
D repeat the procedure on the other arm
D) repeat the procedure on the other arm
Evan complains of difficulty losing fat despite having a negative energy balance. Which of the following strategies may be helpful for reaching his goal?
A eat less frequently
B further decrease caloric intake
C eat 4 to 6 smaller, more frequent meals
D consume more nutrient-dense foods
C) eat 4 to 6 smaller, more frequent meals
what phenomenon occurs if during a bench press exercise the triceps muscle contributes the most force? A stretch-shortening cycle B altered reciprocal inhibition C synergistic dominance D muscle balance
C) synergistic dominance
when performing a circumference measurement on the thigh. What is the correct position of the measuring tape?
A) at the maximum circumference of the thigh
B) centered between the patella and the great trochanter
C) at the widest portion of the buttocks
D) 10 inches above the top of the patella
D) 10 inches above the top of the patella
when measuring blood pressure, what is the name of the large number of the reading and what does it represent?
A) systolic, the pressure produced by the heart as it pumps blood to the body
B) systolic, blood pressure in the arteries when the heart is not beating
C) Diastolic, the pressure produced by the heart as it pumps blood to the body
D) diastolic, the pressure in the arteries when the heart is not beating
A) systolic, the pressure produced by the heart as it pumps blood to the body
which of the following leg power exercises is performed in the frontal plane?
A power set up
B tuck jump
C ice skaters
D Lunge jump
C) ice skaters
to promote athlete safety which of the following vitamin supplements should a sports performance professional recommend not taking?
A vitamin A
B vitamin C
C vitamin D
D vitamin B12
A) vitamin A
an athlete is unable to maintain the proper body angle in relation to the ground during acceleration which of the following is the most likely cause of this issue?
A weak posterior chain musculature
B Tight Gastrocnemius, Soleus and Achilles complex
C poor neural patterning of the local and global core stabilizes
D poor mobility of the lumbar pelvic hip complex
C) poor neural patterning of the local and global core stabilizes
which of the following plyometric drills should have the shortest amortization time?
A lunge jumps
B repeat squat jumps
C hurdle jump to pounding
D box jump down with stabilization
C) hurdle jump to pounding
which type of grip on the dumbbells is used during single-leg scaption exercise?
A) any of these
B) supinated
C) neutral
D) pronated
C) neutral
Bill has a lack of range of motion in the flexion of his hip. Where within his body is the most likely to compensate for this during linear sprinting?
A) head and neck
B) knees
C) shoulders
D) ankles
C) shoulders
an athlete who weighs 250 pounds with a body composition of 28% has been instructed to decrease the body composition to 24%. what would this athlete’s goal weight by assuming that lean mass would remain constant?
A 180 pounds
B 240 pounds
C 237 pounds
D 225 pounds
C) 237 pounds
Ricky is a baseball player who is currently in his competitive season. Which of the following acute training variables should have decreased during this time compared to his off-season?
A training tempo
B rest interval
C repetitions per set
D training frequency
D) training frequency
240-during the landing error scoring system dynamic postural assessment, how far should the athlete land away from the box?
A 30 cm
B 12”
C the height of the athlete
D half the athlete’s height
D) half the athlete’s height
which phase of the snatch exercise involves a slight re-bending of the knees during the upward movement of the barbell?
A top pull
B first pull
C catch
D scoop
D) scoop
during complex training, which of the following exercises would best be paired with squats performed with 85% of 1RM?
A) overhead medicine ball throw
B) medicine ball chest pass
C) box jumps
D) lunges
C) box jumps
Sports performance professional uses which piece of equipment to measure the hip angle during the double leg lowering test?
A caliper
B flexometer
C sphygmomanometer
D goniometer
D) goniometer
watching a child progress from crawling to standing to walking is an example of what aspect of motor behavior?
A motor development
B sensorimotor integration
C motor control
D motor learning
A) motor development
which of the following training cycles typically lasts approximately 1 to 3 months?
A macrocycle
B microcycle
C Mesocycle
D metacycle
C) Mesocycle
Paul is performing a supported dumbbell row. Which body area should be cued to remain neutral and stable throughout the exercise for it to be safe and effective?
A) the shoulder
B) the spine
C) the wrist
D) the hips
B) the spine
which training phase of the OPT model suggests the fewest amount of resistance training sessions per week due to the high level of fatigue they produce?
A maximal power training
B hypertrophy training
C maximal strength training
D stabilization training
A) maximal power training
shoulder flexion is the primary movement of which of the following core power exercises?
A) front oblique pass
B) soccer throw
C) overhead throw
D) rotation chest pass
B) soccer throw
An athlete has a muscle strain that is causing pain during both hip extension and knee flexion. Which of the following muscles is most likely affected?
A biceps femoris
B adductor Magnus
C rectus femoris
D gluteus maximus
A) biceps femoris
which of the following are functions of vitamins and minerals?
- aid in hemoglobin production
- protect the body from oxidative damage
- supply energy to the body
- serve as the building blocks of tissue
- support energy metabolism
1,2 & 5
Jill is performing an Ironman triathlon; how much carbohydrates should she consume, spread through the race, if she is planning on finishing in 10 hours?
A 700 g
B 1000 g
C 400 g
D 200 g
C) 400 g
during the pushing assessment which of the following compensations is not likely to occur?
A Forward migration of the head
B elevation of the shoulders
C Arch of the lower back
D excessive forward lean of the trunk
D) excessive forward lean of the trunk
A volleyball coach wants to assess his athletes to check for knee valgus. which dynamic postural assessment should be performed, as it specifically looks for only this compensation?
A) overhead squat
B) pulling assessment
C) single leg squat
D) pushing assessment
C) single leg squat
After performing a 20 m multistage shuttle test a 21-year-old athlete is determined to have a VO2 of 48. Based on this result what level of aerobic training would be appropriate for this athlete?
A zone one
B zone two
C zone three
D zone four
B) zone two
An athlete has been assigned a training program with 22 repetitions per exercise which of the following training objectives is likely to be the goal of this training program?
A) strength endurance
B) power
C) maximal strength
D) hypertrophy
C) maximal strength
A Sport performance professional can use which of the following methods to measure body fat?
I. skinfold measurements II. circumference measurement III. body weight measurement IV. whole-body plethysmography V. underwater weight
I, IV & V
An athlete is instructed to perform lunges with rotation as part of their warm-up. In which direction should they rotate the medicine ball in order to perform this dynamic stretch properly?
A) away from the downed knee
B) towards the downed knee
C) away from the floor
D) toward the floor
A) away from the downed knee
Tiffany has begun to take anabiotic steroids in an ill-advised attempt to increase muscle strength. which of the following adverse effect may occur with her continued use?
- decreased sperm production.
- acne.
- Increased body hair.
- fluid retention.
- cancer
2, 3 & 4
Trevor is a soccer player who has chosen a Vegan date for the last four years. Which of the following nutrients is his biggest concern for adequate consumption?
A potassium
B zinc
C vitamin E
D calcium
B) zinc
which of the following daily protein intake’s would be appropriate for an endurance athlete?
A 0.8 G/KG/day
B 1 G/Kg/day
C 1.6 G/KG/day
D 1.4 G/KG/day
D) 1.4 G/KG/day
when performing a cable lift to improve core strength which direction is the cable pulled?
A) from high to low
B) Laterally
C) from low to high
D) any of these
C) from low to high
during the highest intensity training session during phase 2 of the cardiorespiratory training program, what is the initial duration of the zone 3 intervals?
A) 45 seconds
B) 3 minutes
C) 1 minute
D) 30 minutes
C) 1 minute
which of the following is not considered a nutritional ergogenic aids?
A) iron supplementation
B) Amino Acid supplementation
C) carbohydrate loading
D) blood doping
D) blood doping
an athlete is in the middle of a high-intensity training session. Which division of the nervous system is likely controlling the activity of the cardiovascular, digestive, and hormonal systems specifically?
A central nervous system
B somatic nervous system
C parasympathetic nervous system
D sympathetic nervous system
D) sympathetic nervous system
In what position should the ankle be during the drive phase of linear running? A) inverted B) dorsiflexed C) plantar flexed D) everted
B) dorsiflexed
which of the following risk factors of plantar fasciitis is the most likely to lead to an athlete developing this injury?
A body mass index of 28
B body mass index of 32
C working on one’s feet
D less than 0° of ankle dorsiflexion
D) less than 0° of ankle dorsiflexion
Alice a basketball player is attempting to increase her speed before the next competitive season which of the following exercises would least aid her in accomplishing this training objective?
A) overhead medicine ball throw
B) cable row on a single leg
C) hurdle jump
D) power clean
B) cable row on a single leg
during the single-leg balance excursion test, in which of the following positions does the athlete reach the opposite leg?
A) half squat
B) straight-legged
C) balance threshold
D) quarter squat
C) balance threshold
Gary wants to improve his performance by optimizing his nutrition before training and competition. Which of the following guidelines will help him reach his goal?
A meal should be moderate to high in fat and fiber
B meal should include little or no fluids.
C meals should be moderate in carbohydrates
D meal should contain familiar foods
D) meal should contain familiar foods
during a pull-up test which instructions can be given and in force to ensure the validity and reliability of the test?
- Grasp the bar with a pronated grip.
- don’t allow the body to swing.
- don’t kick or create momentum.
- at the top, the athlete must reach the chin to hand level.
- at the bottom, the athlete’s elbows must be locked
all of them
Which of the following joints can produce movements in the sagittal and frontal plan only?
A knee
B hip
C elbow
D ankle
D) ankle
which of the following core strength exercises primarily stresses the posterior musculature?
A stability ball crunch
B overhead throw with rotation
C bench back extension
D stability ball knee ups
C) bench back extension
which two exercises share an identical setup, first pull, shift, and top pull?
A) power clean and hang clean
B) hang clean and clean and jerk
C) clean and jerk and power clean
D) snatch and snatch deadlift
C) clean and jerk and power clean
what repetition tempo should be recommended for an athlete looking to increase the recruitment of their motor units?
A) Slow only
B) moderate to fast
C) moderate only
D) slow to moderate
B) moderate to fast
which of the following pieces of information cannot be derived from the systematic schedule of assessments?
A) the athlete’s needs
B) how an athlete will respond to training
C) the physiological effect of exercise
D) the functional capabilities of the athletes
B) how an athlete will respond to training
during a basketball game which of the following energy systems is being utilized to fuel performance?
A) ATP/PC
B) glycolysis
C) all of these
D) oxidative
C) all of these
during a double leg lowering test which action should be performed by the athlete in order to keep the lumbar spine in contact with the pressure cuff?
A) drawing in maneuver
B) Bracing maneuver
C) all of these
D) activates the lateral subsystem
A) drawing in maneuver
Mary a 105-pound marathon runner would like to use caffeine to improve her performance. Which of the following recommendations is the most appropriate for this athlete?
A 350 mg one hour before the race
B 250 mg immediately before the race
C 250 mg one hour before the race
D 350 mg immediately before the race
C) 250 mg one hour before the race
which of the following statements about the prone ball horizontal abduction exercises is true?
A) The posterior chain must be activated to maintain body position
B) this exercise occurs in the frontal plane
C) these exercises designed solely to emphasize strength increase of the posterior deltoid
D) performing this exercise on a bench would not affect its execution
A) The posterior chain must be activated to maintain body position
which of the following are characteristics of type I muscle fibers?
- Slow contracting.
- fast contracting.
- high tension output.
- low tension output.
- resistant to fatigue.
- prone to fatigue.
1, 4 & 5
William is training to increase lean body mass which of the following nutritional strategies will aid in this endeavor?
A) adequate food intake
B) limitation of non-animal source protein
C) appropriate food choices
D) specific nutrient timing.
A, C & D
during the adductor Magnus static stretch, where are the hands towards?
A towards the foot
B to the floor
C into the air
D straight in front
A) towards the foot
during the overhead squat test which three parts of the body should remain in line with the sagittal plane to perform this movement without impairment?
A) arms torso and tibia
B) None of these
C) head tibia and feet
D) thighs torso and arms
A) arms torso and tibia
which of the following is not a characteristic of functional athletic activity?
A occurs in multiple planes of motion
B involves decelerations
C requires dynamic stabilization
D occurs in the sagittal plane only
D) occurs in the sagittal plane only
the recovery of which energy system is the limiting factor for rest period Length when performing very high-intensity training?
A) ATP-PC energy system
B) neuromuscular energy system
C) glycolytic energy system
D) aerobic energy system
A) ATP-PC energy system
Emily wants to improve her nutrition before training and competition. what should be her main goal in this endeavor?
A) arrive as full as possible
B) drink as much water as possible
C) eat meals that are high in protein
D) arrive in a fed state but without undigested food in the stomach.
D) arrive in a fed state but without undigested food in the stomach.
when an athlete performs any frontal plane or transverse plane set up exercise which foot should be brought up to the box 1st?
A) foot closest to the box
B) foot furthest from the box
C) left foot
D) Right foot
A) foot closest to the box
which of the following supplements requires medical supervision for any use to occur?
A) dehydroepiandrosterone
B) branched-chain amino acids
C) vitamin D
D) caffeine
A) dehydroepiandrosterone
performing push-ups, lunges, stability ball crunches, single-leg biceps curls, and cable triceps press downs sequentially with small rest periods is an example of which type of training? A) split routine training B) maximal strength training C) circuit training D) horizontal loading
C) circuit training
during linear sprinting which two body landmarks should the hands reach during proper shoulder flexion and extension?
A chin and buttocks
B forehead and anterior hip
C chin and anterior hip
D forehead and buttocks
D) forehead and buttocks
when getting set for the snatch exercise how far apart should the lifters hands be placed?
A distance from elbow to elbow when the hands are reached out laterally
B distance from left middle finger to the right elbow when the hands are reached out laterally
C distance from the left elbow to write shoulder when the hands are reached out laterally
D distance from hand to hand when the hands are reached out laterally
B) distance from left middle finger to the right elbow when the hands are reached out laterally
to perform a blood pressure measurement which two pieces of equipment required?
A Goniometer and stopwatch
B sphygmomanometer and stethoscope
C sphygmomanometer and heart rate monitor
D skinfold calipers and stethoscope
B) sphygmomanometer and stethoscope
an athlete who is dehydrated is not likely to display which of the following signs and symptoms?
A thirst
B dizziness
C short-term memory loss
D muscle cramps
C) short-term memory loss
which of the following sports performance tests would be the least appropriate for a football team?
A) 3 to 5 repetition squad
B) 1 mile run
C) 40-yard sprint
D) vertical jump
B) 1-mile run
Bill’s new training program has many exercises that are unstable yet controllable. Which phase of training within the OPT model is he most likely participating in?
A strength
B power
C stabilization
D None of these
C) stabilization
during the higher intensity day during the first week of the base training phase of cardiorespiratory performance training how many intervals could be performed during a 40-minute training session that included a 10-minute warm-up?
A five
B Eight
C Fifteen
D Three
A) five
which of the following stability ball crunch progressions involves bringing the knees towards the chest in the sagittal plane only?
A reverse crunch with rotation
B long lever crunch
C reverse crunch
D crunch
C) reverse crunch
which type of training is utilized to improve the rate of performance?
A strength
B speed
C flexibility
D agility
B) speed
which of the following is an acute response to a single endurance training session?
A decrease in the resting heart rate
B increased heart rate
C cardiac output remains stable
D increased maximum heart rate
B) increased heart rate
to determine upper and lower extremity strength through the bench press and squat respectively which range of repetition is recommended for the athlete to accurately estimate their 1RM?
A) 6 to 8
B) 3 to 5
C) 1 to 3
D) As many reps as possible at a given weight
B) 3 to 5
which of the following best describes the position of the knees at the top of the back squat exercise? A slightly flexed B slightly extended C fully flexed D fully extended
A) slightly flexed
which training phase of the OPT model is the most likely to contain superset techniques in order to achieve the training objective?
A maximal strength training
B stabilization endurance training
C hypertrophy training
D strength endurance training
D) strength endurance training
which of the following is the “primary” benefit of using periodization when designing a training program?
A allows for maximal adaptation
B to keep the athlete engaged
C minimize the risk of overtraining
D to prevent detraining
C) minimize the risk of overtraining
when designing a training program for a basketball team, when should plyometric training be performed in relation to other training modes?
A) after warm-up core and balance but before resistance training
B) after the warm-up but before any other training mode
C) after warm-up and resistance training but before SAQ training
D) after warm-up and flexibility but before balance and resistance training
A) after warm-up core and balance but before resistance training
An athlete with diagnosed but pain-free joint dysfunction has come to train with a sports performance professional. Which of the following types of training would be the most effective for this type of athlete?
A Corrective exercise training
B hypertrophy training
C none, the athlete should be referred to a rehabilitation specialist
D stabilization training
A) Corrective exercise training
when performing a deadlift which of the following actions can be reasonably accomplished to decrease the amount of force needed to lift the barbell?
A) hold of the Barbell closer to the body
B) hold the barbell further away from the body
C) change the foot position
D) change the muscle’s attachment points
A) hold of the Barbell closer to the body
once an athlete has completed a phase of maximal strength training which phase should not be performed immediately afterward according to the OPT model?
A power
B strength endurance
C hypertrophy
D stabilization endurance
C) hypertrophy
an athlete is supplementing with branch chain amino acids BCAAs to increase lean body mass which of the following amino acids will not be present in this ergogenic aids?
A isoleucine
B Valine
C glutamine
D leucine
C) glutamine
A rowing team has asked how to monitor their own hydration levels during the competitive season. Which of the following methods will be the most appropriate?
- body mass changes.
- thirst.
- urine color
- refractometer measurements
1 & 3
what is the maximum amount of time that a training session (not including warm-up and cool down) should last to prevent fatigue and alterations of the hormonal and immune system?
A 90 minutes
B 60 minutes
C 120 minutes
D 30 minutes
A) 90 minutes
which of the following are risk factors for, or consequences of, developing lower back pain?
A) all of these
B) trunk muscle weakness
C) altered postural control
D) decreased the single-leg balance
A) all of these
an athlete wants to use a medicine ball to improve their power what intensity should they utilize? A) 8% of one repetition maximum B) 35% of body weight C) 35% of one repetition maximum D) 8% of body weight
D) 8% of body weight
Henry has trained with the OPT model for three years but still needs to increase his strengths and has just completed his competitive season. Assuming he has no injuries or postural dysfunction which phase of the OPT model should he begin his off-season training with?
A stabilization
B strength endurance
C maximal strength
D hypertrophy
A) stabilization
why is body mass index a limited measure of body composition for some athletes?
A) The body mass index uses the metric system
B) athletes tend to be healthier
C) athletes tend to be short
D) athletes tend to have large masses of muscle.
D) athletes tend to have large masses of muscle.
which of the following is the measure of pressure on the vascular wall between Heartbeats?
A diastolic blood pressure
B cardiac output
C stroke volume
D systolic blood pressure.
A) diastolic blood pressure
which of the following is not a sign or symptom of overtraining during a cardiorespiratory performance training program?
A) overly fatiguing workouts
B) inability to reach training zones
C) a lack of feeling refreshed after workouts
D) too much sleep at night
D) too much sleep at night
what is the purpose of alternating periods of low repetitions and higher petitions training?
A) to use a variety of exercises
B) to decrease adaptation
C) to prevent boredom
D) to prevent overtraining
D) to prevent overtraining
an athlete is discovered to be prescribed with a bronchodilator for their asthma. What effect is this expected to have on the resting heart rate?
A) decreased heart rate
B) increased heart rate
C) No effect
D) None of these
C) No effect
Ted is performing an overhead barbell press for the first time. What position should he be instructed to bring the barbell at the bottom position of the exercise?
A behind the neck
B Top of the head
C pressed out above the head
D in front of the neck
D) in front of the neck
when performing balance strength training which hand should the dumbbell be held in comparison to the supporting leg?
A The opposite hand
B the same hand
C it doesn’t matter
D switch hands each set
A) The opposite hand
which types of stretching can involve a 30-second hold at some point when completing an exercise?
- Self-myofascial release.
- static stretching.
- active isolated stretching.
- neuromuscular stretching.
- dynamic stretching
1, 2 & 4
Sports performance professional has developed a periodized training plan. Which of the following will denote the aspect of the training plan that has the shortest duration?
A Macrocycle
B microcycle
C Mesocycle
D training session
D training session
Fred is an African-American basketball player who has moved to Alaska to compete at the collegiate level. Which of the following vitamins would most likely be recommended by a registered dietitian for this athlete’s supplementation?
A Vitamin A
B vitamin C
C vitamin D
D vitamin E
C) vitamin D
dad lost 3 pounds during his 10 mile training run what amount of fluid should he consume in order to restore his hydration level?
A 80 ounces
B 66 ounces
C 44 ounces
D 36 ounces
B) 66 ounces
which of the following ergogenic aids would most likely be used by an endurance athlete?
A vitamin D
B anabolic steroids
C creatine
D Erythropoietin
D) Erythropoietin
which of the following training variables is required to cause neural adaptations to occur?
A Low-volume
B High intensity
C High volume
D Low intensity
B) High intensity
which of the following affects the amount of force a muscle can produce?
- Muscle length.
- type of contraction.
- muscle size.
- velocity of contraction.
- joint position.
All of them
which of the following grips is unique to Olympic lifts?
A hook grip
B neutral grip
C supinated grip
D pronated grip
A) hook grip
Tim is performing four sets of bench press with 10 repetitions at 73% of his one repetition maximum what type of resistance training system is Tim utilizing?
A circuit training system
B pyramid system
C single-set system
D multiple sets system
D) multiple sets system
when assessing static posture through a lateral view where should the vertical line from the lateral malleolus run through above the shoulders?
A) The back of the head
B) the lateral edge of the eye
C) None of these
D) the middle of the ear
D) the middle of the ear
An athlete performing transverse plane single leg box hop-ups is experiencing an inward collapse of the knee during the landing. Which of the following progressions would be appropriate to apply to this athlete?
A perform frontal or sagittal plane single leg box hop-ups
B perform the exercise with two legs
C lower the box height
D all of these
D all of these
when performed by a skilled technician which of the following methods of measuring body composition is the least accurate?
A DEXA scan
B skin-fold measurement
C bioelectrical impedance
D Underwater weighing
C) bioelectrical impedance
an athlete sensing that their knees are collapsing in during a box jump with stabilization reacts by pushing them literally. This is an example of what aspect of motor behavior?
A motor development
B proprioception
C sensorimotor integration
D motor learning
C) sensorimotor integration
A lack of strength or neuromuscular control of which joint support system results in unwanted frontal plane movement such as vulgus of the knee?
A) anterior oblique subsystem
B) Lateral subsystem
C) deep longitudinal subsystem
D) posterior oblique subsystem
B) Lateral subsystem
an athlete is exhibiting excessive trunk flexion while performing power cleans; which of the following corrections will not lead to improved technique?
A cue the athlete to draw in and brace the dominance
B perform drills to improve core stability
C increase the load
D Cue the athlete to retract the scapula before initiating the moment
C) increase the load
Sports performance professional has designed a sports performance training program for an athlete in which the snatch and power clean are integral exercises. Which of the following phases of training is this athlete most likely participating in?
A power
B stabilization
C maximal strength
D hypertrophy
A) power
during hypertrophy training which of the following acute variables could be decreased to promote better adaptation?
A exercise selection
B training intensity
C rest interval
D number of sets
C) rest interval
which resistance training system is designed to activate the highest number of motor units throughout the work out?
A circuit training system
B light to heavy pyramid system
C heavy to light pyramid system
D multiple set system
C) heavy to light pyramid system
which of the following heart rates for a 23 year old athlete would be the most appropriate intensity at which to perform intervals during the first phase of a cardiorespiratory performance training program?
A 162 bpm
B 170 bpm
C 155 bpm
D 197 bpm
A) 162 bpm
A sports coach would like a sports performance coach to perform a Harvard step test with their athletes. What cadence and for what duration should the test occur in order to obtain accurate results?
A 60 steps per minute for 3 to 3.5 minutes
B 30 steps per minute for 3 to 3.5 minutes
C 30 steps per minute for five minutes
D 60 steps per minute for five minutes
C) 30 steps per minute for five minutes
which of the following is part of the group of muscles known as the local core stabilizes?
A biceps femoris
B external oblique
C diaphragm
D rectus abdominis
C) diaphragm
which of the following is not a possible outcome when the articular aspect of the human movement system become dysfunctional?
A Improve the neuromuscular efficiency
B altered sensory motor integration
C tissue Fatigue
D initiation of the cumulative injury cycle
A) Improve the neuromuscular efficiency
what is the direct physiological effect of supplementing with creatine?
A) Enhance endurance performance
B) Enhance brief high-intensity efforts
C) Improve strength
D) increase number of actin and myosin filaments
B) Enhance brief high-intensity efforts
which of the following is not a benefit of executing performance nutrition strategies?
A improve concentration
B increased skilled performance
C prevent injury
D delay the onset of fatigue
B) increased skilled performance
A shot putter wants to improve the rate of force production. which of the following training volumes would best suit this training goal?
A 8 repetitions per exercise
B 18 repetitions per exercise
C 28 repetitions per exercise
D 40 repetitions per exercise
B) 18 repetitions per exercise
which of the following training principles is most likely to decrease the likelihood of injury and overtraining during a training program?
A Principle of individualization
B principle of adaptation
C principle of overload
D principle of variation
D) principle of variation
what piece of equipment can an athlete use to improve grip during a slow descent snatch deadlift?
A weight belt
B gloves
C straps
D knee warps
C) straps
which of the following muscles accelerates hip extension and external rotation decelerates hip flexion and internal rotation and stabilizes the lumbopelvic-hip complex?
A Gracilis
B gluteus minimus
C rectus femoris
D gluteus maximus
D) gluteus maximus
Jim needs to improve the stability of the supportive musculature of the shift and top pool portions of the snatch exercise which of the following exercises is most appropriate for completing the school?
A Slow descent snatch deadlifts
B back squats
C snatch from blocks
D snatch deadlift from blocks
D) snatch deadlift from blocks
which of the following effects of aging can lead to a decrease in flexibility?
A) Altered length-tension relationships
B increased risk of falls
C connective tissue hypertrophy
D loss of ground substance
C) connective tissue hypertrophy
which of the following is the main difference between a power exercise and strength exercise?
A Emphasis on the prime mover
B number of joints Incorporated
C load used
D rate of performance
D) rate of performance
A basketball player wants to increase their ability to jump for rebounds. Which of the following training parameters best suits this training goal?
A 3 sets of 5 repetitions at 40% of 1RM
B 3 sets of 5 repetitions at 85% of 1RM
C 4 sets of 10 repetitions at 75% of 1RM
D 2 sets of 12 repetitions at 70% of 1RM
A) 3 sets of 5 repetitions at 40% of 1RM
Nicole is having difficulty recovering between intervals during a zone 3 interval training session. Which of the following courses of action should the sport performance professional take?
A Decrease the intensity of the intervals.
B stop The workout and cool down.
C instruct the athlete to push through the fatigue
D decrease the duration of the intervals
B) stop The workout and cool down.
manipulating an endurance exercise prescription in which of the following ways will lead to an increase of the contribution of carbohydrates as an energy source?
A) Increase exercise duration
B) decrease exercise intensity
C) increase exercise intensity
D) decrease exercise duration
C) increase exercise intensity
when an athlete is performing endurance exercise. where in the body is the blood concentration of blood the lowest?
A Pulmonary artery
B superior vena cava
C pulmonary vein
D aorta
A) Pulmonary artery
Jim is going to a cross-country skiing training camp next week where typical training days will last for five hours per day what is the minimum amount of carbohydrate that Jim who waits 165 pounds should consume daily while at this camp?
A 825 g
B 525 g
C 750 g
D 1815 g
A) 825 g
an athlete is arching their back during a standing pushing assessment. This is likely due to a weakness or under activity of which muscle group?
A Gluteal muscles
B trapezius muscles
C neck muscles
D core muscles
D core muscles
soft tissue demonstrates unique properties that include which of the following?
- Elasticity.
- rigidity.
- plasticity.
- viscosity.
- potentiation.
1, 3 & 4
when do cardiovascular adaptations occur during the training cycle?
A During exercise
D during recovery between intervals
C during recovery between training sessions
D during the cooldown
C) during recovery between training sessions
A bench or stability ball is an example of which integrated training variable?
Select one:
a. Base of support
b. Body position
c. Plane of motion
d. External resistance
a. Base of support
What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently? Select one: a. Neuromuscular efficiency b. Neuroplasticity c. Intramuscular coordination d. Arthrokinematics
a. Neuromuscular efficiency
Plane of motion is a component of which of the following? Select one: a. Metabolic specificity b. Neuromuscular specificity c. Integrated training variables d. Acute variables
c. Integrated training variables
What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities? Select one: a. Proprioception b. Extensibility c. Balance d. Stabilization strength
d. Stabilization strength
What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion? Select one: a. Synergistic dominance b. Functional strength c. Altered reciprocal inhibition d. Stretch-shortening cycle
b. Functional strength
Flexibility training, core training, and plyometric training are components of what? Select one: a. Metabolic training b. Anaerobic threshold training c. Functional training d. Integrated sports performance
d. Integrated sports performance
Improving speed, change of direction, and reaction time are possible through which type of training? Select one: a. SAQ b. Resistance c. Metabolic d. Balance
a. SAQ
Which component of a fitness program is possibly the most misunderstood and underrated? Select one: a. Balance training b. Flexibility training c. SAQ training d. Metabolic training
d. Metabolic training
Improved intra- and inter-muscular efficiency yield less inhibition from muscles performing which function? Select one: a. Synergist muscle action b. Antagonist muscle action c. Agonist muscle action d. Stabilizer muscle action
b. Antagonist muscle action
Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum? Select one: a. Integrated continuum b. Muscle progression c. Exercise progression d. Functional continuum
d. Functional continuum
Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation? Select one: a. Upper extremity symmetry b. Plane of motion c. Body position d. External resistance
a. Upper extremity symmetry
Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances? Select one: a. Stabilization b. Power c. Endurance d. Strength
a. Stabilization
Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength? Select one: a. Phase 5: Power b. Phase 2: Strength Endurance c. Phase 3: Hypertrophy d. Phase 4: Maximal Strength
b. Phase 2: Strength Endurance
Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS? Select one: a. Posture b. Synergistic dominance c. Neuromuscular efficiency d. Proprioception
a. Posture
